How to Make Tender Baked Chicken Breasts

Tender chicken breasts can be flavorful without harming your health. A chicken breast without the skin and without unnecessarily added fat is high in protein and low in fat. Healthy, though, doesn't mean that it needs to taste bad. With a judicious dosing of spices and garlic, and with the proper treatment, you can cook breasts that are juicy and delicious while still staying within any diet restrictions you may have.

Things You'll Need

• 4 to 6 chicken breasts, skinless and boneless
• 2 containers bread crumbs, plain or seasoned
• 1 to 2 large containers low fat or other sour cream
• Salt and pepper to taste
• Garlic powder
• Onion powder
• Olive oil or canola oil flavored calorie free cooking spray
• Non-stick rectangular baking pan with lid (may cover with foil if the pan has no lid)
• Wooden mallet for tenderizing
• Cutting board or clean dry countertop
• Oven preheated to 350 degrees

Instructions

1. Empty the two cartons of low fat sour cream into a bowl that is large enough to dip the chicken breasts into and set aside, then repeat this step with the bread crumbs.

2. Wash the chicken breasts under cold tap water, place on the cutting board or clean dry countertop and pat dry with napkins or paper towels.

3. Lightly hit each chicken breast all over with the mallet, making sure not to hit the chicken pieces too hard or the mallet with tear the meat up.

4. Dip each chicken breast into the low fat sour cream, rolling them around until completely coated. Use as much as you need.

5. Dip each chicken breast into the bread crumbs, once again rolling them around until completely covered, and then placing them in the heated pan.

6. Shake garlic and onion powder all over each chicken piece. (The garlic and onion powder are optional). You can use onion powder more liberally. Be careful with the garlic powder. Too much can be overpowering to many people.

7. Cover the nonstick pan with a lid or foil and place into the oven. Since they have been tenderized, the chicken breasts should bake within 45 minutes to 1 hour. You may have to turn the chicken breasts over one time to ensure they brown on both sides. Check your chicken after approximately thirty minutes to see if the pieces have browned on the top. If browned turn the chicken breasts over.

8. Prick the breasts with a meat fork to see if they are done. If the juices that run out are clear, they are done. You can also take a knife and cut into the chicken breasts. If the meat is firm and white, the chicken is done also.

9. Remove the chicken breasts from the pan and place them onto a serving platter or large plate. If you have cooked or steamed vegetables or potato wedges to accompany the chicken breasts you can place them around the outside of the chicken pieces for ease of serving or for a more attractive dish.

Tips & Warnings

• If you hit the chicken pieces too hard, it will tear the meat up.

• Using the mallet on the chicken breasts makes the chicken tender and helps the sour cream and bread crumbs adhere to the chicken.

• You may choose your own spices if you have any favorites.

• If you use garlic powder, make sure and use it sparingly. Too much garlic can be overpowering on the nose and taste buds.

Resources

• Read this Article in Spanish